Plain dried fruit is better treated as the fruit part of a secondary-school lunch than as its main protein component: Whitworths lists 3.3g protein per 100g for Sunny Raisins, and Tesco lists 2.9g per 100g for BEAR dried mango. Whitworths fruit-and-nut mixes list more protein per 100g, but choose one only after checking its allergens, the pupil’s needs and the school’s packed-lunch policy; otherwise, pair dried fruit with another suitable lunch component for protein.
Plain dried fruit contributes relatively little protein in the Whitworths and Tesco examples. A fruit-and-nut mix provides more per 100g in the Whitworths examples, but the lunch still needs to be planned around the pupil’s other food and any restrictions on nuts.
Plain dried fruit may be an alternative to a fruit-and-nut mix, but it should not be relied on as the lunch’s main protein component. Check the exact pack for ingredients and allergen warnings rather than assuming every plain-fruit product is suitable.
The NHS says 30g of dried fruit counts as one 5 A Day portion and advises eating it at mealtimes rather than between meals. A packed-lunch portion is therefore different from an extra break-time snack.
Decide whether the dried fruit is there for a fruit portion or whether you want a fruit-and-nut mix that contributes more protein, then check whether the exact product can go into that pupil’s lunch.
| Priority | What to check | Your needs |
|---|---|---|
| Protein contribution | Compare protein per 100g and per portion on the same product’s label. Whitworths lists 13.7g per 100g for 1DERS Energising Fruit and Nut Mix and 8.6g for Wondermix Fight Fatigue, against 3.3g for its Sunny Raisins; Tesco lists 2.9g for BEAR dried mango. | If I am choosing a snack for its protein, I need to know what the portion actually contributes. Plain dried fruit would not be the lunch’s main protein component. |
| Allergens and school rules | Read the current ingredients and allergen statement, including any may-contain warnings. Check the school’s packed-lunch policy before choosing a mix containing nuts or peanuts. | A fruit-and-nut mix only works for this lunch if the pupil can eat its ingredients and the school permits it. Otherwise, I need another option. |
| Portion and timing | The NHS counts 30g of dried fruit as one 5 A Day portion and advises eating dried fruit at mealtimes, not between meals. Measure the dried-fruit portion rather than treating a whole bag as one portion. | I want the dried fruit to be part of lunch, rather than an additional break-time snack. |
Whitworths Sunny Raisins contain 0.5g protein in a 14g box, according to Whitworths. A per-100g figure can look more substantial than the amount in the portion being packed.
Check protein per serving and include another suitable lunch component if protein is the reason for choosing the snack.
The Whitworths 1DERS mix contains peanuts, while its Wondermix Fight Fatigue contains almonds. An ingredient that works for one pupil or school may not work for another.
Read the current pack’s allergen information, account for the pupil’s needs and confirm the school’s packed-lunch policy before packing it.
The NHS advises eating dried fruit at mealtimes rather than between meals to reduce the risk of tooth decay.
Put the dried-fruit portion with lunch instead of treating it as an extra snack between meals.
Tesco and Sainsbury’s list different dried-fruit formats, including plain fruit and fruit-and-nut combinations. A category listing does not establish the ingredients or nutrition of every item in it.
Once you have chosen a format, check the exact product’s current nutrition and allergen label.
These examples help distinguish plain fruit from nut-containing mixes; they do not mean every product from a brand or retailer has the same ingredients or nutrition.
Whitworths lists both portioned raisins and fruit-and-nut mixes, making it useful for comparing those two formats.
Tesco’s dried-fruit category includes formats such as raisins, dates, prunes and mango.
Sainsbury’s lists plain dried fruits as well as a peanut-and-raisin combination in its dried-fruit category.
These options include fruit-and-nut mixes for lunches where nuts are suitable and permitted, alongside plain dried-fruit choices. Compare the exact pack and its current label before deciding what to send to school.
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A fruit-and-nut mix to consider only where its nuts are suitable for the pupil and permitted by the school. Check the current pack for allergens and portion information, and include its dried fruit with lunch rather than as a separate break-time snack.
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This fruit-and-nut mix is an option only after checking the pupil’s allergy needs, the pack’s ingredients and the school’s rules. Its Adult Version designation is part of the product identity; check the exact pack and portion before choosing it for a school lunch.
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The stated 30-sachet format offers separate portions for lunches where a nut-containing mix is suitable. Check the current allergen declaration and the school’s policy; eat the dried-fruit component with lunch rather than between meals.
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A 10g freeze-dried mango pack for the fruit part of lunch, rather than its main protein component. Check the current ingredients and allergen label if restrictions apply, and pack it to be eaten with the meal.
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These dried figs can be portioned for the fruit part of lunch, not relied on as its main protein component. The product information flags possible nut cross-contact, so check the current pack if allergies or school rules are relevant.
Not as the main protein component of a secondary-school packed lunch. Whitworths lists 3.3g protein per 100g for Sunny Raisins, while Tesco lists 2.9g per 100g for BEAR dried mango; compare the amount in the portion you plan to pack and include another suitable lunch component for protein.
Only if its ingredients are suitable for the pupil and the school permits it. Whitworths lists peanuts in its 1DERS mix and almonds in its cited Wondermix Fight Fatigue; read the current pack for all allergen and may-contain information before packing a mix.
The NHS says 30g of dried fruit counts as one 5 A Day portion. Measure the dried fruit you intend to pack rather than assuming the whole bag is a single portion.
Put it with lunch. The NHS advises eating dried fruit at mealtimes rather than between meals to reduce the risk of tooth decay.
No. The Department for Education’s guidance addresses food provided by schools and caterers; it does not establish an individual school’s current packed-lunch policy. Check directly with the school before sending a nut-containing product.